Breast Cancer-How to Reduce Your Risk
This is breast cancer awareness month and there are plenty of ways to help reduce your risks. Breast cancer is not only found in women, it can be found in men, so fellas take some time to ready through this.
Breast cancer prevention starts with healthy habits such as limiting alcohol consumption and staying physically active throughout your life. Keep in mind that some risk factors, such as family history, can’t be changed. Even though your gene pool may not be the greatest, there are lifestyle changes you can make to lower your risk. Take a careful look at these to see what you can do to make lifestyle changes for your longevity.
Do you really need to take a drink every night ladies and gentlemen? In the big picture of your life does it really matter that you are buzzed and tipsy daily? Consider this, the more alcohol you drink, the greater your risk of developing breast cancer. If you choose to drink alcohol such as beer, wine or liquor place a limit on yourself to no more than a small single drink a day.
That cloud of smoke that comes from your mouth or nose really is not the best for your health. There have been numerous studies that have accumulating evidence suggesting a link between smoking and breast cancer risk, particularly in premenopausal women. So it make look cool to be puffing, but what are you doing to your body? Are you promoting a healthy environment for your cells to grow and repair or are you tearing them down to the point where they will not be able to repair, which leads to cell death?
Those hips don’t lie is true and how much is too much? Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause. Weight is something that can be controlled by remaining in control of what you eat and drink. No one forces you to eat more food or forces you to drink more soda and alcohol. You are in complete control of that. Think about when you go to that gas station and fill up your car. Do you force more fuel in your tank when it is full? For you electric car users, do you override the charging system to force more electric into your vehicle? So why would you eat more food, even when you have reached a satisfied point, and then eat more until you are stuffed. This clearly is overconsumption and pair that with lack of activity, now there is the path to weight gain. Eating a diet rich in fruits and vegetables hasn’t been consistently shown to offer protection from breast cancer. In addition, a low-fat diet appears to offer only a slight reduction in the risk of breast cancer. However, eating a healthy diet may decrease your risk of other types of cancer, as well as diabetes, heart disease and stroke. A healthy diet can also help you maintain a healthy weight which is a key factor in breast cancer prevention.
Get up and move. There are so many ways to be physically active. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week. This is not too much to ask is it? The time you spend sitting in the movie theater matches this recommendation. So how can you find time to sit in theater but not set aside 2.5 hours in your busy week to take care of your body? Taking care of your body also will create a better environment for your child. There has been studies that show that breast-feeding may play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect. Yes, it may seem like a chore and may even be difficult, but look at the long term benefits. Your child will get the best nourishment nature has to offer and you are setting yourself up for less chance of having breast cancer.
Be sure to limit your dose and duration of hormone therapy. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you’re taking hormone therapy for menopausal symptoms, ask your doctor about other options. You may be able to manage your symptoms with non-hormonal therapies, such as physical activity. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you. Speaking of doctors, make sure to avoid exposure to radiation and environmental pollution. Medical-imaging methods, such as computerized tomography, use high doses of radiation, which have been linked with breast cancer risk. Reduce your exposure by having such tests only when absolutely necessary.
Be vigilant about breast cancer detection. If you notice any changes in your breasts, such as a new lump or skin changes, consult your doctor. Also, ask your doctor when to begin mammograms and other screenings.
So there you have it, a few lifestyle changes that will help you to reduce your risk of breast cancer. Small changes that can lead to a long full life that is healthy, active, and smoke-free. Is it worth it to you to make the changes?
Reference: Mayo Clinic Staff